By Collins Shahonya
In a community inclined towards eating meat and drinking lots
of milk, the Maa communities believe meat is their staple and easily available
food. And here in Isinya that is the same picture.
On a Monday, which is usually a market day for residents in
this small town, meat is highly consumed than the rest of the days. From nyama choma zones, to hotels and bars,
everyone is usually busy grabbing a Kilo or two of meat. Is it that they don’t
seem to understand the double-effects of consuming lots of red meat?
Though Kris Gunnars, argues arguably in an article Is Red Meat Bad for You or Good? An
objective Look, that meat has a lot of essential nutritional values,
especially the one prepared at medium heats. He abhors smoking and cooking meat
at high temperatures. Kris in fact attests that Maasai’s have consumed more red
meat than the westerners and their health is far from good.
Despite his opinion and dense research, other researchers
believe we should consume low volumes of meat, especially the red one to avoid
diverse diseases related with such type of meat! In regard to this wonderful
community of pastoralists, embracing fresh vegetables in their dietary
schedules will do more harm than good. Some pieces of meat, fresh and raw
tomatoes, onions, cabbages, coriander leaves and seeds, and Capsicum will
provide the essential nutrients required to prevent a number of diseases.
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| salad mixture of tomatoes,onions,garlic,coriander and capsicum |
With the sky-rocketing cases of cancer in Kenya nowadays,
capsicum has sulphur content that which plays a proactive role in fighting
certain types of cancers, mostly prostate and lung cancers. Raw cabbage is at
per in the fight against cancer as they contain cancer preventive compounds of
Lupeol, Sinigria and Sulforaphanes which inhibit the growth of cancer tumors
too.
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| grilled cabbage added to the first mixture |
Tomatoes known for their red coloring due to a substance referred
to as lycopene which is the main antioxidant, is a staple food in America from
the mid 1800’s. Unknown to many, they were once considered toxic in the United
States.
From livestrong.com a medium sized tomato contains 20% RDA of
vitamin A, 40% daily of Vitamin C, 1g dietary fiber, 6mg Sodium, 22 calories,
5g carbohydrates, and 2% of iron, 1% Calcium, 1g protein and incredibly 0g fats!
The writer believes that tomatoes have a large percentage of
nutrients which can practically ward off lung, prostate and stomach cancers.
Consuming a moderate number of tomatoes can see to it our grandpas free from
diabetes and atherosclerosis.
Despite eating tomatoes raw in form of salads and other culinary
dishes, a glass of fresh tomato juice has 34% reducing power of TNF-Alpha’s in
blood which causes inflammation, hence preventing cognitive dysfunction.
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| complete salad with all vegetables incorporated |
Generally tomatoes have an assortment of antioxidants,
vitamins and minerals including Niacin, folate and Vitamins B6 which reduces
the risk of one developing heart complications. In fact The American Dietetic
Association encourages men to eat tomatoes once per week thus depending on
their availability/season and market price because their red coloring promotes
prostate health. Other diseases barred by incorporating tomatoes in our diets
include: Obesity, diabetes, kidney stones, stroke and bone loss.
Garlic too has significant importance to our health which can
not be wished away. Used to prepare a number of dishes, ranging from
traditional biriani and pilau and as a seasoning for meat and
other dishes, this “white stuff” were first used when the Giza pyramids were
build, that is 5000 years ago! It has been used as a remedy in curing
bronchitis throughout history in the Middle East, East Asia and Nepal.
Readers digest. An online publication is of the opinion that
garlic banishes unsightly blemishes, Acne and pimples to be specific. This then
forms a better part of our diet for those who hate acne and pimples as much as
I do. Note that garlic and onions fall under the same species, Sativum.
At www.fitday.com, the
essence and overriding benefits of consuming raw capsicum have been discussed
at per. Capsicum falls in the kingdom Plantae,
order Solantes, family solanaceae, and genus Capsicum.
Known to many as “pilipili
hoho”, they lack Capsaicin which gives pepper the characteristic “hot”,
unbearable taste that most people quench with lots of water. In this regard,
Capsicum is not “wild” and can be “crushed” raw. Researchers believe one cup of
green pepper has 30 calories which is approximately 150gms. A recommended daily
value of 11% of Vitamin A, 7% of Vitamin
B1, Vitamin B6 and B9 which are antioxidants at 20% and 5% respectively,
Vitamin C at 20% too, Vitamin K 14%, 3gms of protein and a dietary fiber at
10gms.
It also contains minerals ranging from iron, magnesium,
potassium and calcium at 0.5, 14.9, 30,260, 14.9 micrograms in that order.
Their antioxidant components neutralize free radicals which
cause serious damage to cells during their roaming activities. The free
radicals also contribute to the build up of cholesterol which increases the
likelihood of stroke and heart diseases. They’ve got Vitamin A in the form of
carotenoids and photo nutrients which are an anti-inflammatory in relieving
pain and inflammatory conditions such as rheumatoid arthritis or
osteoarthritis. For Asthma conditions, they help to relax the airways and
reduce wheezing.
Fitday.com asserts that green peppers contain double amounts
of Vitamin C, than oranges rich in flavonoids and phytochemicals for our
cardiovascular health hence extremely lowering risks of stroke and heart
disease by reducing formation of blood clots.
A toxic by product of biochemical process in the body
referred to as homocysteine is reduced by antioxidants Vitamin B6 and B9, which
is also a risk of stroke-heart failures.
Vitamin A, C and B9 reduce the risks of one developing colon
cancers. Hohos have fibers too which
tend to limit the exposure of colon cells to bacteria and toxins.
Though some writers consider chatelaine – the red pepper –
which is ripen pilipili hoho, as more
nutritious than the green one. They are considered high in lycopene which is a
character trait with tomatoes too.
Vitamin A for healthy eye sight especially night vision, and
Vitamin B6 and magnesium in them reduce anxiety related to pre-menstrual
symptoms and Vitamin C for proper absorption of Iron, powering your immune
system keeping skin youthful while Vitamin E keeps your skin and hair youthful.
Chatelaines also contain lots of Lutein which protect the eyes from cataracts
and muscular degeneration later in our lives.
Another kind of vegetables that can not be ruled out while
garnishing is Coriander leaves and its magnificent value of nutrients in their
seeds. Known as Dania in East Africa
and here in Kenya, Cilantro as
referred in Americas has leaves that resemble parsley.
Its fruits resemble white-rose seeds (used to flavor wines,
liqueurs and to prevent bad breath due to its pleasant smell and sweet taste).
The fruits contain volatile oil, fatty acids, the aromatic Coriandro and other
mineral substances.
Coriandum Sativum, which is a food seasoner, has nutrients
ranging from Vitamin A, C, K and B6, Phosphorous, magnesium, potassium, zinc,
iron and calcium minerals and small quantities of Niacin. It also contains
Thiamin, Riboflavin and folic acid.
At natural therapy pages, Coriander seeds can be squeezed to
produce oil extracts which relieve rheumatic pains, body aches associated with
flu and cold. The oil extracts can be used to massage the abdomen to relieve
discomforts associated with flu and cold.
The oil extracts can also be used to massage the abdomen to
relieve discomfort associated with indigestion, colic, distend and diarrhea.
The seeds also prevent breast, liver and colon cancer due to the substance
Coriandrol. An infusion from boiled coriander treats colic, flatulence,
constipation, reduce digestive spasms, relieve abdominal pain, and treat
bacteria and fungal infection and internal parasites, thus besides eating them
raw. Its microbial properties prevent and treat conjunctivitis.
Eating coriander could also treat hemorrhoids and other vein
disorders despite enhancing a person’s libido. Dania should be eaten with caution as the volatile oil of
coriander seeds trigger allergic reactions and the powder triggers asthma and
bronchitis among chronic sufferers.
The last but not least to be incorporated in a dish of salad is
cabbage! Yes! Some of us cannot eat raw cabbages but scientists do encourage us
to start eating them for our health’s sake. Cabbages come in different
varieties such as the green cabbage which is very common, Nappa cabbage, the
red, Savoy, Bok Choy and Brussels cabbages.
Diana Herrington, on a published article at cares.com on the
February, 2014 says they contain 33 calories in a cup of cooked cabbage which
is low in fat and high in fiber. She further states that their Vitamin K and
anthocyanins in them help with mental function and concentration. Cabbages also
prevent nerve damages especially the red one. Their high sulphur content is a
treatment as they dry up Acne skin, and which is also essential for Keratin-
necessary for healthy hair, nails and skin.
The sulphur alongside with Vitamin C content also does away
with free radicals and uric acid, the main causes of arthritis, skin disease
and rheumatism and gout.
She also says cabbages keep blood pressure constant due to
high levels of potassium, hence an antiflammatory and blood sugar regulator.
1-2 Oz (practically 25-50ml) juice of raw cabbage relieves chronic headache if
consumed daily, despite chewing them raw in a dish of mixed salads, she adds.
With all the health
benefits discussed at per, vegetables are considered the most sufficient and
readily available source of nutrition if consumed raw. Cooking them, then
lowers their nutritional values. Two to three tomatoes, an onion, and 3 fingers
of garlic or rather kitunguu saumu,
one capsicum of your choice, either red or green or even orange and some leaves
of coriander chopped and mixed with a cup of cabbage can spice up your meals
daily.
Consuming such a densely nutritious salad will be an
automatic plus in fighting these “slow-puncturing” diseases. One is free to add
any other vegetables to the dish, but I consider the ones I have discussed
readily available.
Research sources included but not limited to:
·
Wikipedia,
the free encyclopedia
·
The
Nutrition of Green peppers/Nutrition/Healthy Eating; www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-a-green-pepper.html#b.
·
Healthy Living; 9
Incredible Health benefits of Bell pepers|Cares.
·
Fine Health
Benefits of Red Peppers-chatelaine.
·
9 surprising
Health Benefits of cabbage|care2 Healthy Living; www.care2.com/greenliving/9-suprising-health-benefits-of-cabbage.html.
· Health
effects of Eating Raw Tomatoes; www.livestrong.com/articles/486651-health-effects-of-eating-raw-tomatoes/#page2.
· 5
Health Benefits of Tomatoes/Nutrition/Healthy eating; www.fitday.com/fitness-articles/nutrition/healthy-eating/5-health-benefits-of-tomatoes.html#b.
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